Albacore Steaks With Simmered Fennel - 20g Carbs, 7g Fiber
From: Martha Rose Shulman, the author of "The Very Best of Recipes for Health."
Sea bass is the fish I always associate with fennel, as the combination
is a classic in Provence. But cross the border into Italy and you'll find
tuna cooked with this anise-flavored vegetable.
2 Tbsp extra virgin olive oil
1 leek, white and light green parts only, cut in half lengthwise,
cleaned, and thinly sliced
2 garlic cloves, minced
2 lb fennel, trimmed, quartered, cored and cut across the grain
into thin slices
Salt and freshly ground pepper
1 tsp fresh lemon juice
1 1/2 lb albacore tuna steaks
1 to 2 Tbsp finely chopped parsley
1. Heat the olive oil in a large, heavy nonstick skillet over medium
heat. Add the leek and cook, stirring, until leeks are limp, about
3 minutes. Add the garlic and cook, stirring, until the mixture is
fragrant, 30 seconds to a minute. Add the fennel and a generous pinch
of salt and cook, stirring often, until it begins to soften, about
5 minutes. Turn the heat to low, cover and cook slowly for 30 to
40 minutes, stirring often. Stir in the lemon juice, taste and adjust seasonings. The mixture should be very soft.
2. Meanwhile, season the albacore steaks with salt and pepper and
heat the remaining olive oil in another pan over medium-high heat.
Sear the albacore steaks for 30 seconds on each side. Place on top
of the fennel. Cover the pan, turn the heat down to medium-low and
simmer for another 5 to 10 minutes, until the fish is cooked through.
3. Sprinkle on the parsley and serve, laying the fish on top of the
fennel, with lemon wedges on the side.
Advance preparation:
You can cook the fennel up to 2 days ahead and refrigerate. Bring back
to a simmer in the skillet, add the albacore fillets and proceed with
the recipe.
Servings: 4
Nutrition per Serving:
439 Calories, 4g Saturated Fat, 4g Polyunsaturated Fat, 10g Monounsaturated Fat, 65mg Cholesterol, 20g Carbs, 7g Dietary Fiber, 210mg Sodium (does not include salt to taste, 46g Protein
